This EMOM Workout Will Leave Your Glutes Burning In Only 11 Minutes
As we all know by now, you should never skip leg day. As your literal foundation, your lower body deserve just as much love as the upper body does. And luckily, even if you have only 11 minutes to spare, we’ve got you covered with a lower-body EMOM—or, every minute on the minute—workout that will have you working your glutes, hamstrings, quads, and calves.
Led by Leigh Taylor Weissman, CPT, founder of the Leigh Taylor Method, this “intense, but really fun” lower-body workout requires just a pair of 10- or 15-pound dumbbells and your preferred time-keeping device.
Meet the expert: Leigh Taylor Weissman, CPT, is a trainer, glute specialist, and founder of the Leigh Taylor Method.
Weissman guides you through three circuits involving squat variations, deadlift variations, and lunge patterns that will get your heart rate up and fire up *all* of the muscles in your lower half (core included!). As a certified glute specialist, Weissman knows exactly what it takes to make sure you’re giving your lower body the attention it deserves.
Follow along with Weissman in the video here:
What is an EMOM workout?
EMOM, which stands for “every minute on the minute,” is a popular type of high-intensity interval training (HIIT). This workout format can include both cardio and strength and will have you racing against the clock.
How it works: When doing an EMOM workout, the intention is to finish a set amount of exercises and/or reps within one minute—and then start the circuit all over again once those 60 seconds have passed. Your rest time is baked into the minute, and therefore entirely dependent on how efficiently you get your reps done.
For example, in Weissman's workout, she tasks you with completing eight reps each of narrow squats, standard squats, and wide-stance squats EMOM-style. So, if you work through all of those 24 total reps in, say, 45 seconds, then you have 15 seconds to rest before you repeat the circuit again. (Read more details on the workout next!)
Just like with any HIIT workout, you’ll want to do each rep in an all-out fashion before letting your body rest for a short time period. Since every circuit happens within just 60 seconds, EMOM workouts get intense quickly.
Benefits Of EMOM Workouts
An EMOM workout is a great way to pack an intense workout into less time. Plus, it’s a good option for those that don’t like a lot of downtime at the gym because you have to keep things moving. EMOM workouts can help you stay focused by adding that extra challenge of beating the clock. Just make sure to focus on form too.
Time-efficient
Can improve cardiovascular health
Can improve strength
What To Expect In The Lower-Body EMOM Workout
This 11-minute workout consists of three circuits, each repeated three times. You’ll get one full minute to recover before transitioning to the next set of moves.
Circuit one is made up of three squat variations that will get your glutes, quads, and hamstrings burning. During each minute, you’ll crank out eight narrow-stance squats, eight traditional squats, and eight wide-stance (sumo) squats, all while holding your dumbbells either at your side or at center.
After squatting it out, you'll move onto the second circuit, during which Weissman leads you through stiff-leg, traditional, and sumo deadlift variations, eight reps each, that target your glutes, hamstrings, core, and back.
Finally, the workout wraps up by engaging your glutes, quads, and calves with 10 alternating front lunges, 10 alternating reverse lunges, and five split squats on each side with dumbbells held at your sides. Get after it!
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